My Top 4 Sources of Vitamin D As a Raw Vegan

Vitamin D!

How to get Vitamin D as a Vegan, Should you be Concerned about Vitamin D, what are my favorite sources of Vitamin D and Creating Ease in Getting sufficient Vitamin D as a Vegan or Raw Vegan!

Hope you love love love the Video!

Soo Vitamin D,

I find this one nutrient, along with Vitamin B12, to be a hot topic of debate controversy and concern. I have met many people who are frightened to become a vegan, or sway from their vegan diet thinking about a possible deficiency of either Vitamin D or B12. Slight Vitamin D deficiency is pretty common now a days for a variety of reasons we will go over, S.A.D or Seasonal Affective Disorder is marked by low D levels bringing Depression, tiredness and general listlessness.

Today we are going to tackle Why Vitamin D is so important for a healthy lifestyle as well as my Personal favorite 4 ways to ensure you have enough vitamin D on your Vegan Lifestyle, even in the winter time up north or down south. 

Vitamin D is important for a wide range of functions. For example, it helps to regulate the amount of Calcium as well as Phosphate in the body, these nutrients are important in keeping the bones and teeth healthy. Chronically low levels of Vitamin D can lead to Bone Deformities such as Rickets in Children as well as Bone Pain and Tenderness as a result of a Condition known as Osteomalacia in Adults. Deficiency in vitamin D has been shown to be connected to / effects Obesity, Diabetes, Some forms of Cancer, Osteoporosis, possibly MS, lupus, rheumatoid arthritis, inflammatory bowel diseases like Crone’s Disease and Ulcerative colitis, heart disease and increased incidence of heart attacks and strokes as well as a Variety of other Chronic Degenerative Diseases. 

Vitamin D being such a important Nutrient for such a wide array of health conditions, or more accurately so important in staying healthy vital and Balanced that I feel its about time I tackle this subject. My mission with this post is to help bring complete ease to the whole thought of Vitamin D, to make it so simple to get enough, no matter where you are that its truly a non-issue.

As with anything I would recommend doing your own research, coming up with your own numbers and needs finding ease and peace in your own intuition and findings. I am simply pointing at the moon, this blog post isn’t the moon itself ahah 😉

Here is a helpful guide to Basic Vitamin D Needs and Measurements. Some people recommend Much much Higher Levels than even recommended here for better health, thus the debate/controversy continues. 

To my Top 4 sources of Vitamin D, 

Top Vegan Vitamin D Sources!

Number 1

The Sun!!

Yes that’s right boys and Girls, The Sun!

Part of the reason there is such confusion from the mainstream media about Vitamin D is that it corresponds with so many health issues, has such profit potential and yet is 100% free from the sun. Giving straight forward info with out Scare Tactics would loose many industries a lot of money. The sun is the safest most effective, Natural and age old supply of Vitamin D. We can produce all that we need with zero chance of overdosing by getting adequate sun exposure. Vitamin D is produced by our skins interaction with UVB light when it interfaces with a form of Cholesterol in our skin called 7-dehydrocholesterol. A series of Complex steps proceed that we do not need to go into it here.

One important note I like to make is that the actual first step of production occurs on the skins surface and takes hours to develop and absorb. I have heard as long as 24 hours after exposure for full absorption. What this means is that directly after sun exposure it is to your benefit to refrain from hot showers or using soap all over your body. If you feel “dirty” and “sweaty” and wish to rinse off with cool water and soap your “stinky parts” that IMHO would be better for Vitamin D absorption than the hot shower and full body soaping. Another important note to consider is that most Sunscreens, despite being toxic and cancer causing, hormone mimicking substances (join my mailing list for a free report that goes deeper into this) it also blocks up to 95% of Vitamin D production, even at as little as 8 SPF. A much better alternative IMHO is Raw Unprocessed Coconut Oil, being a 4 SPF its mild but can help a bit as a pre-sun Exposure or Aftercare for light burns. 

The short and skinny of it is, Get exposed to the sun, as much skin as you can but be careful not to burn. It’s no coincidence that when your eating a diet high in antioxidants, a diet made of mostly of or entirely of fresh raw ripe whole fruits and vegetables, your ability to take sun, heal from burn and/or retain a tan is heightened. The best times of day to take sun IMHO ( coming from a place of wanting to be in it comfortably for a decent amount of time, not less) are in the morning hours before 10-11 am and after mid day, or when the sun is the highest. If you can barely see your shadow you run the risk of burning much faster, generally if your shadow is as tall as you or taller this is the best time to take sun, that is if you wish to take it for pleasure rather than purpose.

On the Otherhand if you have Scant Time and wish to get your Vitamin D from the Sun as Fast as Possible the exact opposite seems to be true. There have been studies in England, Norway, and the US saying the optimal time to be in the sun for fast and efficient vitamin D production is NEAR TO SOLAR NOON AS POSSIBLE. That would be between say 10:00am and 2:00pm. First reason being, you need a shorter? exposure time because the UVB is more intense. The second reason is that when the sun heads towards the horizon, the UVB is filtered out much more than the UVA (which is the wave highly correlated with melanoma) while its the UVB is the one that produces the vitamin D. EIther way you prefer, watch for burn and enjoy the exposure to the max!

During the summer months and closer to the equator the sun is much much stronger, the further from the equator you are and the further from summer generally the lower the vitamin D Production will be. One thing to consider, elevation is a factor, being on top of a mountain up north you would be exposed to more vitamin D than in a valley. If you can get a Tan you can get some Vitamin D. 

The amount of time you will need in the sun to get adequate Vitamin D is also in relation to your Skin tone, the darker your skin the longer it will take to produce adequate vitamin D. This is a adaption from living in more tropical regions being out in the sun longer. These days with busy indoor lives it makes it much harder for those with dark skin to get enough. Here’s a link to a handy calculator that shows the altitude and azimuth of the Sun during any part of the year and any part of the world.

No need for stress, rather Do some of your own research, see how you feel and use it all as relevant information alongside the 4 options I provide.  

Sun gazing is another way to get Vitamin D from the sun, a ancient practice simply marked by gazing at the morning sunrise and evening Sunset. Actually a form of Yoga, also Practiced by virtually every ancient culture. If you think about it who doesn’t naturally feel as ease and peace watching a sunset or sunrise. This brings a automatic Meditative state with a wide range of benefits. Even Light boxes, or S.A.D therapy instructs the user to face the light box in order to get the UV in the Eyes. If this resonates with you I would highly recommend researching this on your own as well as checking out my Brother Brian Calvi’s (from The Farm of Life) videos all about it video 1, video 2 and video 3

During the Winter months try to take a vacation to the tropics or subtropics, Get up into the mountains snowboarding, take some sun where you can get it, Sungaze and otherwise look below to my other 3 Top Sources for Vitamin D!

Number 2


(store bought varieties Crimni, Portabello, Button and Shitaki are best, never pick and eat unless you really really know what you are doing)

Yes Mushrooms!! Mushrooms as well as Lichen (more on this below) are some of the only “plant”* sources of Vitamin D, more accurately Vitamin D2. While Vitamin D3 is what our body produces and is surely a superior Vitamin D source, Vitamin D2 has been shown to be effective in treating Rickets and S.A.D albeit requiring larger doses more often. To me this is no problem as I love love love mushrooms and can easily enjoy eating them once or a few times a week. Not coincidentally I find I love Mushrooms even more during the winter months when my Vitamin D needs Increase, I otherwise utilize 3 of my 4 Favorite Sources for Vitamin D anyhow. 

*“plant” as there is some controversy whether mushrooms are truly Plants… I think so 😉

 Many well reputed experts actually say you should never eat raw mushrooms at all, that they should always be cooked. There are two main reasons for this and I will go into both as well as why I am not concerned.

The first reason often given is that there is information showing that raw mushrooms contain higher levels of toxic substances such as Agaritine than when cooked. Being a avid researcher and lifelong learner, as well as a mushroom lover, I dug deeper.

The studies showing any concern over toxicity that are most often referenced in such articles are:

1. are done on mice and rats, of which we are neither and

2. utilised mega doses of synthetic argaritine equivalent to a years serving of mushrooms all at once or large amounts consecutively over days.

It’s important to note that all foods have some level of toxicity, even greens which is in part why it is good to rotate our greens. This isolated viewpoint also negates the reality that all nutrients work in concert with other nutrients, not in isolation, and besides that the truth that mushrooms also have many other super healthful nutrients. Lastly it has been shown that the argaritine content of mushrooms goes down over time and is reduced by drying, refrigeration and exposure to uv light, enough so that the average mushroom you would purchase has very small amounts. When using the techniques I do for preparing mushrooms (sunning and or drying) the amount is even lower 🙂

The second reason some say we should avoid raw mushrooms is due to the fact that they are grown in / with feces. This imho is more valid than the first concern and yet can be rectified fairly easily. Most chefs do not like to wash mushrooms as they are porous and absorb water, if you do want to wash them do so with running water over the top and gently scrub downward with your finger, a cloth or paper towel. Others simply rub each dry mushroom with a damp cloth or paper towel, lastly one can peel the skin off if desired and remove the stem. Myself I simply prefer to expose my mushrooms to uv / uvb light preferably under the bright hot sun and otherwise under a UVB grow light. It is well known that uv light is a powerful antibacterial and as mentioned below increases the vitamin D content considerably. With this all in mind it is most often that the immune compromised, seniors, children or pregnant women are recommended to cook them. We all must make our own decisions for our health, I for one am not worried and feel a small amount of bacteria can actually have a positive overall effect on my microbiome and immune health, that said if one simply prefers to lightly steam or bake their mushrooms for extra safety that’s their choice.

Aside from all of this, for me Personally I know during the winter months Especially I desire mushrooms. I Love love love the flavor as well as the texture and only find benefit from eating them. I have eaten lots over the winter months with zero negative noticeable side effects, does that mean there are and can never be none what so ever, no, but for me it means the benefits are well worth it. For me this alongside my own confidence in my research is the true measure, is it effective, does it bring more ease, joy and peace. For me these are all Yes, yes yes.

Personally I love and use button, crimni, shitaki, oyster and Portabelo.

Something really cool about mushrooms is that when they are exposed to ultra violet light, Sunlight or Artificial UVB light, the Vitamin D levels Increase Significantly. Significantly may be a understatement, The mushroom Lady describes this finding: “It has been demonstrated that when white button mushrooms are exposed to Ultraviolet B radiation, for a short period of time, the level of Vitamin D increases to levels many times the minimum daily requirement, i.e.. 400 IU (10 mcg.) Normally, a serving** of white button mushrooms contains 18 IU, international units, (0.45 mcg.). Treated mushrooms contain over 3200 IU (80 mcg.)***” 

** 1 serving is equal to 100g of white button mushrooms.

***Mattila, P.H., Food Chemistry, 2002Further 

Even more amazing, in the summer of 2004, mycologist Paul Stamets discovered that the level of vitamin D in freshly picked, indoor- grown shiitake mushrooms rose from 110 IU (2.75 mcg) to an astonishing 46,000 IU (1150 mcg.) per 100 grams when the mushrooms were placed outdoors in the sun for just six hours with the gills facing up (when the gills were facing down, the level rose to 10,900 IU (272.5 mcg.)). This shows that The mushrooms Produce much more vitamin D with their gills facing Up, further studies have shown that there is no significant increase after 16 hours of sun exposure. 

This means that eating just one gram of sun-treated shiitake – about one tenth of one mushroom – would give you 460 IU, close to the FDA’s recommended daily dose of 400 IU, A very Low Level IMHO, and about a quarter of Dr. Weil’s recommended 2,000 IU. In his book, Mycelium Running: How Mushrooms Can Help Save the World, Stamets concluded, “(In) populations where vitamin D is seriously deficient, sun-exposed dried mushrooms can help address a serious health issue.”
While Vitamin D toxicity is most commonly related to Supplements, If you feel nauseous, weak, have no appetite, vomit or have frequent urination you may have over done it, or be sensitive to mushrooms. I have never had a problem myself and eat fairly large amounts of mushrooms in the winter months. Some people are concerned about the “toxic” qualities of certain raw mushrooms, I again haven’t had a issue, this doesn’t mean there is none, rather that I feel the benefits outweigh the potential drawbacks. Commonly Button Mushrooms are named the most toxic, my personal favorites are Crimni, Portobello, Shiitake and occasionally Oyster.
A really cool thing about mushrooms is that Putting them in the sun and/or a dehydrator vastly changes their texture and taste, I wouldn’t doubt it breaks down some of the toxins, but this is opinion. I love to Charge my Mushrooms in the sun, or under my Home Grow Light, for Fruit Tree’s, and then squeeze a lime, or some tomato juice, or a more elaborate sauce and either Dehydrate or Sun them again to multiply the flavor, it actually comes out tasting like a “cooked” mushroom. I have 4 awesome Mushroom Charged Recipes including Portobello mushroom Pizza’s and Crimni Stuffers in my “TRA Retreat Treats” ebook / book and mushrooms in my favourite Curry Recipe here, as well as in many pizza recipes in “Frickin Rawsome Pizza”!

Here is a very good and thoural review of Mushrooms as a Potential source of Vitamin D!

Last but definitely not least, Simply enjoy Mushrooms, If you enjoy them eat em, if not take a Pass! I wouldn’t recommend eating anything for any nutrient if you do not enjoy the process and taste of eating it. I love love love mushrooms so simply prefer them during the winter to other options, you may find Option Number 3 to be more appealing 🙂
Number 3

Full Spectrum Broad Spectrum or Blue Light Therapy
These are the 3 most commonly used artificial Light sources for Effectively Treating SAD. It has been shown that 10000 LUX ( a measurement of Light) from Broad Spectrum is safer than Full Spectrum, aka Light Boxes (used more for the Full Spectrum as it needs a UV shield), with less UV radiation, while Blue Is thought to be Even Better than Broad as well as lasts much longer as its typically a LED. Most testing has been done on 10000 LUX Broad Spectrum and thus is the Industry standard for effective Light Therapy. 
The General Usage is the 10000 LUX Broad Spectrum light Board at 20 – 30 inches from your face, looking in the general direction of the light, for 20 – 30 minutes a day. This can easily be done while reading, working on a computer or simply relaxing during any relatively stationary activity. I have also seen LED Light Therapy Hats that have the lights on the underside, How effective I don’t know, but at least the technology is expanding and being played with.
The Down side of these lights is the expense, getting good quality true 10000 LUX seems to be the priority as I have heard there are many cheep ineffective devices. I would recommend getting a good solid review before investing. I have seen what looked plausibly decent from hundreds to 2500$ + although truly I do not think you need go anywhere near the high end to make the difference especially coupled with the top 2 above.
Myself what I did this past year was simply use my Grow Lights. When off for the plants down time I replaced the light in my work space with a compact screw in Full spectrum bulb and kept it 3 feet away from me while I worked hours on my computer. For me I feel ok doing this, while they are much less expensive they are not as Studied for Human use. These surely have more UV radiation concerns as they are also Full Spectrum Lights without any Blockers (like the Full Spectrum SAD light Boxes). The Broad Spectrum and Blue Lights are specified to reduce the “harmful” UV and focus on those wavelengths responsible for Vitamin D production. This said Grow lights, even at a further distance, say as a Reading light or general lamp light have been used by individuals with marked success. Because they are often at much lower LUX they are safe to use for longer periods of time. This brings up another issue, Grow lights are measured in Watts, this can be hard to convert to LUX as watts is input and LUX is Output. Do some personal research, with growing demand we may already have or see a decent quality tested grow lamp or really affordable LED or Blue Grow lamp on the horizon.
Another Option not even gone over in the video, but of course related is Tanning Beds. While i am not huge on them, have used them to “pre-tan” before heading on holidays and know they can be effective in this regard. I would recommend using beds with electronic ballasts rather than magnetic ballasts to avoid unnecessary exposure to EMF fields. With either of these types, Grow lights, Tanning Beds or more specific Light Therapy units, If your skin feels irritated or gets very pink, you basically know you have over done it. 
More is not Better when it comes to sun, mushrooms or these Lights
Even more true when it comes to…
Number 4
While I am neither For not Against Supplements My personal choice is always to focus on lifestyle and food first. With this philosophy I haven’t found a need for supplements of any kind. There are many ways to get Vitamin D. Most often people suffer from imbalances and absorption issues rather than actual deficiency, when this is the case supplements can simply lead to further imbalance. Finding and fixing the root cause IMHO is always the best starting point, if needed and of course if resonates Supplements are a effective and great option. 
Supplemental Vitamin D is widely available in a variety of forms both in D2 and D3. My friend n 30+ year Raw Food Expert Don Bennett wrote a excellent article (very informative) on vitamin D. He is very thoural covering many more bases, facts and tidbits than I will here, recommending the Supplements he feels work best. I really encourage you to check his page n pour over his valuable site. While there may be a few little points I differ in, Don really really knows his stuff and I really respect his judgment. In general, although studies have shown D2 can be effective, D3 supplements are by far more absorbable and last/hold in the system longer resulting in less need to take and retake them.
Don Posted on my video above saying
Regardless of how you choose to get the D you require, bottom-line, TEST! Doing so will let you know if what you are doing to get D is working? or not. The test is the 25(OH)D test, also known as 25-hydroxy-vitamin-D. It can be done at home and mailed to the lab. You do not need a doctor’s order to get one. The range you’re looking for and the resource for the test is Here.
While there are now “vegan” D3 supplements available Don’s Research (newer research below) has led him to find
The problem is, there is no such thing as a truly vegan D3. D3 products that claim to be vegan are made from mushrooms or lichen, which would define them as vegan, but it is non-vegan D3 that is “fed” to the mushrooms or lichen. So “vegan D3” is made from a non-vegan source. One company that manufactures a “vegan D3″ supplement even admits this in their product description, but is of the opinion that their product is vegan. While I applaud their honesty, I don’t agree with their opinion.”
I am curious what is “fed” to the lichen, as to me that would make some difference. As plant matter in effect is made from decay both plant and animal, I would see a big difference from Manure (often used in compost, im near postive this is what’s used) to Fish guts (also used but ewww). Either way this is a potential reality of the so called “vegan” D3 supplements, in my mind strengthening my own faith in the first 3.
Seemingly New Options have come to light, (thanks Manuela for the tip) that there now is a certified Vegan D3 supplement called Vitasine. Vitasine is also made from Lichen although it has been fully certified by the Vegetarian and Vegan Society, both internally and independently tested. This Lichen is Wild Harvested, so like all plants it lives off both plant and animal matter, is really a cross between a Fungus and a Algae, neat stuff. It seems they are looking into growing and feeding the Lichen off of Simple sugars, time will tell where this goes. 
Great to have more Vegan Options!!
Well there you have it, those are my top 4 “Ways to get Vitamin D”
1. The Sun
2. Mushrooms
3. Full Spectrum Broad Spectrum or Blue Light Therapy
4. Supplements
I really hope this
a) brings you much ease and
b) sparks you to do some of your own research
All comments and thoughts Welcome, as mentioned this is my Feelings and Observations from personal experience and research, what I feel Comfortable with and have found success and ease with to this juncture, may you find yours.
Wishing you much
PeaceLovenSeasonalFruit ck



  1. Manuela

    Hey Chris, there _is_ now (certified) vegan D3 available, it's called Vitasine. (I did tell Don (via Ellen), but it doesn't seem that he has updated his article.) Here's the link:

    (for some reason I'm not able to post directly on Youtube)

    • BananaCommander

      Blessings Manuela!! 🙂 Thanks much for this, I did a bit more research on it and added it to my page!!!! apreciate your info n help! 🙂


      PLSF ck

  2. RichieFruitbat

    Thanks for this article, Chris. Really informative and helpful. I'm currently using Vitashine vegan D3 supplements over winter, but as soon as the sun puts in an appearance again, I'll be drying my own mushrooms to use as a supplement next winter.

    Cheers ;-D


  3. Brenda

    Hi Chris. I didn't know you can dehydrate mushrooms for alfredo etc. so I was wondering if I just slice them and put them in dehydrator. So how do I make alfredo sauce etc. with mushrooms. Love the articles. I finally got the 101 frickin rawsome recipes book. It is great. So before dehydrating do I put the ones from the store in the sun for 3-6 hours and this will let the vitamin D into the mushrooms, or are you talking about if I grow them to put them in the sun? Thanks.

    • BananaCommander

      Blessigns Brenda!! 🙂 
      SUper fun to use dehydrated mushrooms, Zuchini, tomatoes, n so many other great ingredients for sauces. If your wishing extra Vitamin D I would Put them in the sun 6-12 hours and then slice thick and dehydrate 1-2 more or to desired texture. Sometimes I sqeeze lime on them before the dehydrator, is really nice. MMM i love to make a coconut milk and add dried zuchini mushrooms some chive, a bit of sundried tomatoes, fresh celery and at times a bit of dehydrated garlic. You can put fresh, powdered, or already dried mushrooms in the sun and the vitamin d will soar!! so neat!! Stoked you enjoy!! 🙂


      PLSF ck

  4. LynnCS

    Wonderful info.  Thank you so much!

    • BananaCommander

      More than my Pleasure!! Most stoked you found it helpful! 🙂

  5. marina

    Hi Chris,

    You wrote:

    "I have heard as long as 24 hours after exposure for full absorption. What this means is that directly after sun exposure it is to your benefit to refrain from hot showers or using soap all over your body"

    This makes a lot of sense. . have you found any studies on this?

    Thanks – 

    • BananaCommander

      Blessings Marina 🙂

      I have heard this from various sources, it makes sense to me too. I have heard as long as 24 hours for full absorbtion but also that the bulk of absorbtion is in the first 6 hours. I dont have any studies on it. If u find any let me know and I will peep it and if great link it.


      PLSF ck

  6. anton

    Great info Chris! Especially about leaving mushrooms gills up in the sun. Thought you might be interested in this USDA sourced list of vit d content in various mushrooms:                                            According to the USDA National Nutrient Database Maitake have the highest level by far:         

    • BananaCommander

      Blessings Anton 🙂

      Thanks much for the links, very cool n good to know. 🙂


  7. Eve

    Hi Chris,

    Found you surfin google! Great Webite dude:-)

    I've recently had my blood test results and during the past 6 yrs my VitD levels were falling and now they are critically low.  6 yrs ago I was also diagnosed with Lupus (SLE) which I've managed to supress treating self prescribed homoepathics and ethically choosing to refuse to eating my mates-animals!  My thyroid is slightly overactive – so have had to stop munching on Nori (superfood brand organic).  I still have my daily spirulina and its now ok.  My Zinc is also very low.  I read an article on ZINC and apparently Zinc is the catalyst for VitD efficiency and Thyriod balance function.  So I because VitD is fat soluable if I don't have efficient Zinc my body won't assimulate VitD properly.  I've got food intollerances: grains so dont eat carbs only sweet potato, quinnoa, any dairy expect humane hobby farm goats milk – went off it for 6wks and began shaking went back on the raw goats milk and shaking stopped???why??? Only eat organic vegetables except I cant eat cabbage anylonger even kale sets my thyroid off – so one with a thyriod disfunction cant eat cabbage and kale…some i've read said you can eat kale…nope!  I do eat sustainable fished sardines, mackreral and rooster-free hobby farm eggs where old hens are happily retierd in a sanctuary – slaughter free.  So please help me I'm going out of my mind here!!!  I refuse to use VitD3 animal products BUT BUT BUT I CANT EAT MUSHROOMS because they cause INTESTINAL CANDIDA which I had years ago and am afraid of the parasites that live on live yeast as all fungi harbours parasites…

    IS THERE any other source of VITD3 I can use vegan friendly…is there any such thing as oyster powder for Zinc

    My lower back is in so much pain (had injury yrs ago) and now with my VitD def, Zinc too and prob calcium no wonder im in pain.  PLEASE HELP!



    • BananaCommander

      Blessings Eve!

      Thanks for the Love!

      I am sorry to hear of you ups and downs, without a full history I wouldnt feel good even trying to generalize. For sure there is much we could talk on, if you wish to flow with a consult please email my PA Sarah at [email protected] and she will get you a consult form to fill out and get us set up with a time and format 🙂

      Hope you are doing better


      PLSF ck

  8. Albert Smith

    Hi Chris,

    I really like your writing and the theme of your post. This seems that you are giving vitamin D through the Sun theme. One of the vitamin d benefits that I know aside from being the immune system booster is that it also helps in brain function. I have proven these good effects because I've been taking it for a couple of years now. Really effective for me. More Info :- <a href="">diabetic nutritional supplements</a>


    • BananaCommander

      Blessings Albert 🙂

      thanks much for the nice comment, for sure vit D is huge in overall health, love to soak up those rays and good to have various other avenues to get enough if the sun isnt a viable option 🙂

  9. Bridgett

    Thanks for the sources. After 3 1/2 years of being vegan I ended up with a vitamin D deficiency. I honestly haven’t been eating the healthiest (ate vegan junk foods). Now I’m adding more raw fruits and veggies to my vegan diet. Good luck guys 🙂

  10. ThisIsHowIVegan

    Awesome article Chirs. Very imformative and insightful. Your info and sources give me much more confidence about the availability of vitamn D!

    • BananaCommander

      Awww Thanks for the feedback, most most stoked you enjoyed it!!! WIshing u a sweet day! 🙂

  11. Kim Stephen Parish

    Thank you, Chris, for your very informative article but I must point out that to be taken seriously in this society, we must use correct English usage and spelling.

    • BananaCommander

      Bless you Kim, I apreciate the perspective and love:) I will admit I have been told the same before and to some degree agree. Its funny though as I have always loved a looser style with slang, proper grammer has always seemed stuffy, but hey thats just me 🙂

  12. Fay

    Don sounds like he s a bit of a dingo 

    mushrooms have d3 when 'fortified' with uv light 

    also the d3 from lychen from Nordic naturals has a vegan certificate 

    They wouldn't give the certificate if there was any 

    non vegan element involved in the process 

    even of feeding the lychen

    don sounds like a bit of a twat

    other than that really liked ur page 


    • BananaCommander

      Happy you enjoyed the article, all of the info I have read sudgests Mushrooms have D2 rather than D3.. where have you read otherwise.



    • BananaCommander

      Blessings Oliver 🙂
      Apologies for taking so long to respond, I am happy you liked the article. I havent heard that Chia has Vitamin D, interesting I would have to look it up more but my previous research would say it is not true. ANy mushroom can be charged with a UVB light or direct sunshine, so indeed the grocery store mushroom, even if low there, can be a source of Vitamin D 🙂
      I apologise I have never used any D supliments so dont have a good comment on any Brands.. If you find one do share 🙂
      Hope this helps 🙂
      Much PLSF ck

  14. christina

    Hey, thank you for the article!  Thinking to myself, as a biology major, I would think mushrooms would be more vegan than lichens?  at least, insofaras mushrooms, they are the fruit of the plant, you can cut them off and leave the roots in tact, don't they grow back later?  versus lichens are a little symbiotic bacteria, helping the tree and themselves, but eating algae afloat in the air…  so, aren't they living creatures?  I'm just pondering this b/c i want to buy a d3 supplement as i'm so low, and i'm seeing these ones out there 'vegan lichen' base, i don't 'get it'…  i wonder if it's just that they think since we're surrounded by bacteria it's okay to actively eat it?  can someone correct me if i'm wrong, also anyone know of a good mushroom d3 supplement?  I was looking at nature's way but I don't fare well w/ most chlorella, everyone seems to want to add chlorella to their d3 supplement!  (also not good since I have metal fillings still)  sigh…:)…

    • BananaCommander

      I suppose its a debate that some will never agree on, which is “more” vegan or is it vegan… Mushrooms are simply the reproductive organs of a larger connected entity, or so I understand, with that picking isnt killing the whole thing just taking off the tip… Mushrooms produce D2 rather than D3 so as far as I know you can not get a D3 mushroom suppliment. Myself I prefer to use the charged mushrooms, the sun and tanning over suppliments to avoid any of these issues. I tried Chorella but got sick of the routine and taste, it also left me feeling a bit foggy and the info on its potential to redistrbute heavy metals in the brainstem was less than encouraging for me.

  15. christina

    eve i've read much on this and they seem to believe the immune boosting properties of the mushrooms actually 'help' candida, just google it on up, i did and i'm loaded w/ candida, no bother to me…  😀  this is my fear, too, i have to remind myself it's okay, they said that the spores of mushrooms are in no way related to the yeast of candida.  just this one article, but she was like a scientist of some kind, quoted a few studies that she felt backed her up, i'm rolling w/ it, since i need them for so many other health reasons (immune, liver detox gentle, etc)…

    • BananaCommander

      A simple low fat high fruit diet can help clear up even the most stubborn case of candida, if systemic or severe best imho to go No Overt Fat, no nuts/seeds, oils, avocado, etc at all and just fruit and greens. I had a cronic case and cleared it up this way. I cant comment on Mushrooms being implicated with candida but I know I eat a lot of them at times and have no issues.

  16. Shaia

    Just wanted to say THANK YOU for the awesome article and the links to help reach a vegan D3 source 🙂  I just bought mine after a test showed I'm low here in the USA in winter.  Thanks and hoping to see you and Ashley again in Costa Rica, where I guess I won't be needing to spplement 🙂 <3  Shaia Wolf

    • BananaCommander

      Awww more than my pleasure n so stoked it helped bring some ease 🙂
      Till next time much much PeaceLovenSeasonalFruit ck

  17. Sandra

    Great article. My husband and I are avid sungazers, but were not sure if we were getting vitamin D from it. We live quite far north in southern British Columbia. Will we still get enough D from sungazing this far north in the winter?

    • BananaCommander

      Kudos, thats super cool! 🙂

      While there is not a lot of research on it and I cant say with definitive study to back it up I have heard from other sun gazers who have helped people increase D levels, having levels checked before and after, that indeed sungazing may indeed be a really effective way to produce Vitamin D. My one friend talks speciifically of another friend who had levels checked in the winter, sungazed with only eyes showing in sub zero temperatures for a month and had a huge turn around. Myself I would use all available options, sun gazing, charged mushrooms and even tanning beds. Happy gazing!

  18. Christine

    My blood test came back today with a level of vitamin D2 at 61 hmol/ L which should be betweem 30-50. I read it is only from mushrooms. I do not eat mushrooms, although we had a lot of quorn. I do not take calcium supplements either. So why is it at that level do you know?


    • BananaCommander

      Blessings Christine! 🙂
      In order to really serve you I would need know a lot more about your personal history and present habits. If you would like to delve deeper reach out at [email protected] to seek a consulation, I offer them by donation. As a aside we produce Vitamin D3 in the body, are you sure it wasnt that they were referring to? What is quorn? Do you suppliment vitamin D? These are a few things we would start with.
      Much PLSF ck

  19. Christopher Brown

    Hemp!!! Hemp is the only plant based source of vitamin D! Take hemp seeds and oil to boost your D levels.

    • BananaCommander

      Hemp may indeed be a source but at about 10iu per 11 grams its negligable compared to the sun, charged mushrooms or the other sources mentioned, especially on a low fat diet. I love hemp and actually didnt notice this, thanks for sharing! 🙂

  20. jutty

    You forgot HEMP!!!

    • BananaCommander

      In the quantities that I would eat hemp or reccomend it the vitamin D content is a neglagable source. I really wanted to make this post about the Main ways to get adequate amounts of this crucial nutrient. I love love love hemp but don’t think vitamin D when eating it 🙂

  21. Megan

    I have been taking vitamin D supplements for 2days now and they make my whole face itch and inside of my nose for itchy. So does that mean it is working or I am allergic to it??? Please help! My vitamin test said my count was 23.

  22. Lashawn

    Great blog! Do you have any suggestions for aspiring writers?
    I’m planning to start my own website soon but I’m a little lost on everything.
    Would you recommend starting with a free platform like WordPress or go for a paid option? There are so many choices out there that I’m completely overwhelmed ..
    Any recommendations? Many thanks!

    • BananaCommander

      Thanks n Kudos to you!!
      That is really exciting! My GF loves wix, she started on the free platform and then opted to pay to have her custom url.. I use wordpress and love it although at times am jelous of how easy she can update and visually manage her site 🙂
      Play around with Wix or something similar and then decide would be my recommendation 🙂
      Enjoy it!!

  23. Frankie

    Hello Megan.

    The itching is a side-effect as is a skin disorder of any kind. Perhaps you're allergic to an ingredient in your supplement. Stop taking them and swap for Ergocalciferol – D2.

    Ostelin OS ergocaliciferol 400,000 IU/2ml

    MANUFACTURER DISTRIBUTORS – Available from UL medicines tel no 01923 204 333

    Cost (BNF List price or from manufacturer)-  £8.80

    LICENSING – Does not have UK marketing authorisation. Manufactured and licensed in Italy.

    No information available from supplier. Containspeanut oil.

    √√Suitable for vegans.

  24. Frankie

    How rude of me jumping in like that without first saying what a brilliant article this is!

    Many thanks for all the wonderful tips and info on mushrooms – which I just love!! 

    Frankie x


    • BananaCommander

      All good brother 🙂
      Pleasure for sure, enjoy all!!!

  25. Robert Fiut

    Here's an excellent source of plant-based vitamin D that's been overlooked:  ALFALFA!  Consumed in tablet form.

  26. Mark

    I just read in Family Circle magazine (December 2015, p. 40) that Pichuberry (Physalis peruviana) is very high in vitamin D. Cape Gooseberry is also Physalis peruviana. I suppose they're the same thing. You can buy giant Cape Gooseberry seeds to grow at in their ground cherry section.

  27. Michel

    Hi there, Thank you for this article about Vit D. I'm not Vegan or Vegeterian, but I eat mostly vegetarian. I have checked the Vitashine D3 ingredients and it contains some ingredients that have written a lot about them like Maltodextrin. They said it can cause intestins inflamation…. Now I'm taking Megafood multivitamin that contains 400IU per tablet and I'm thinking to add 1000 IU per tablet from Whole earth and sun brand Vit D3, thatis made from Lichen. Thank to everyone.

  28. Michel

    Sorry Whole earth & sea from natural factors

  29. Matty

    Are you familiar with MyKind Organics from Garden of Life? They sell vegan Vitamin D3, and wondering if you consider it a good vegan source. They make my levels go up, but I’m wondering if you consider them adequately vegan.

    • Chris

      Very cool, I’ll admit I do not know that brand so can’t comment without it being a guess. What do you think from your research n feeling?

  30. Ezel

    Going in the sun around noon and after is such a bad advice for white get very bad burns that can remain for life. I have been burnt last year and i still have rashes on my back. My aunt still have a rash 40 years later.

    • Chris

      The key is to be mindful and only take a little sun at a time to build up your natural tolerance. I for sure wouldn’t recommend that anyone stay long enough to get burnt. I am sorry to hear you burnt yourself, while noon is the quickest time to burn it is also the quickest time to increase vitamin D. All to being mindful and covering up / going in when one has had enough, often 15 minutes full exposure at such time is.

    • Chris

      Very well written and yet misleading article. The title itself is contradicted in the body of the article making it seems that its absurd that there is even vitamin D in the mushrooms, yet then does acknowledge several times that there is and that it is utilized by the body, simply less efficiently and with different pathways and results. Note that any negative aspects they site they say “may”, this is a tactic to gain a point of view without having the facts. I mentioned some of this in my write up, that D2 its less effective than D3 and that it has a much shorter half life, thus it isn’t a source to be fully relied upon by itself. In conjunction with the other methods mentioned in my article and or for shirt term in the winter months along side a SAD light / tanning beds / supplements / is a good option. I won’t be removing mushrooms from my diet, and will still sun them to get the benefits, especially in the winter months when D can get a little lower.

  31. Erik

    Because it is better to have all the information and not just ignore the inconvenient facts that dont support your lifestyle, do you realize that as a vegan, if you eat milled corn, grains, or tofu, you literally get most of your D vitamins from ground up bugs in and on the grain.. ALSO fyi if you buy any mass produced grains or vegetables or Tofu, that thousands of small animals, mice, rabbits, ground fowl, chipmunks are slaughtered during the harvest and are left for the vultures and you have to take responsibility for that in buying their product. thats why the vultures always gather over harvested fields

    • Chris Kendall

      Absolutely, good to have all aspects covered, I have studied and looked at similar information, but there is more to it. Your right you meant B btw not D, so its not as applicable to this post. As a aside, I do not recommend nor eat any of the foods you mention, besides vegetables, but do acknowledge what your mentioning. We do the best we can, choosing a plant based diet goes lightyears in terms of compassion, ecology, land use, water use, carbon footprint, health and food safety. It helps to also realize that if your eating animals a Much Much Larger percentage of exactly what you mention is going on as we use wayyyy more plant foods to feed the animals that some people compared to the amount we eat than to feed ourselves. The option of least harm is still a plant based diet. Fruit Tree’s / fruit forests, conscious farming and permiculture are for sure the way to go.

  32. Mary

    I recently had my blood work done and am very low on Vitamin D. This was surprising to me as it is summertime and I walk my dog up to 2x a day, so I get a good amount of sun. I eat a mostly vegan diet (except ghee). My doctor was shocked I don’t eat meat (I’m in Germany where meat is part of every meal). He said my diet is most likely contributing to my very low Vit. D levels, but I question this. I don’t usually wear sunscreen unless I know I’m going to be out long, and I shower long after I’ve gotten sun. From your research, is it more difficult for vegans to absorb Vit. D? What other possibilities could there be for one not absorbing D despite regular sun exposure?

    • Chris Kendall

      Blessings Mary and apologies for the lag in responding, it went into the spam folder for some reason. I cant say exacly why but some people simply produce / absorb less than others, I know a few people who, despite being outdoors a lot and in a place like hawaii, still need supplement. It is by no means more difficult for vegans to get their vitamin D fill, it simply comes down to where you are in the world for the angle of the sun, ones skin tone for the amount of exposure needed to produce the same amount, and genetic factors. If I was in a similar situation i would either try getting more sun on my entire body and see, and / or simply eat sunned mushrooms, and / or suppiment with a quality vegan D3 such as Garden of Life D3 spray.
      I hope you have already resolved this and otherwise that this helps 🙂

      Much PLSF ck



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